Nutrition for Women

Essential nutrition guide for women's health and wellness at every stage of life.

The Importance of Nutrition for Women

Nutrition is an important aspect of each individual's life. It is very essential for the ladies to know at the very early age about a nutrition and well-balanced diet. The body needs nutrition differently in our different stages of life. If we consume a well-balanced nutritional diet in the right proportion, we can prevent malnutrition and the onset of diseases like obesity, diabetes, heart diseases, cancer and stroke etc. Everyone needs a healthy diet, and only a few realize the importance of essential nutrients. Nutrition is necessary for the people who show interest in building their body.

How Food Fuels Your Body

Food that we eat acts as a fuel to the body and provide nutrients and other things further, act as:

Food for Energy

Food that gives energy – carbohydrates, Fats – we know well that body requires energy constantly for the intentional and unintentional activities.

Food for Body-Building

Proteins, minerals – Muscles, bones and organs are built up and maintained by the protein supplied by the food. Minerals like iron and phosphorous affect the formation of the blood – skeleton tissue (bones).

Protein: Essential for Women's Health

Proteins to maintain and repair tissues and muscles.

The requirement of protein may vary according to the age, weight, gender and level of physical activity. According to the doctors, daily dose of protein can be between 46-63 grams for adults and can increase to 65 grams in pregnant and lactating females. The nutritional value of proteins is measured by number of amino acids. Different food contains different proteins and they have various roles in our body. There are nearly nine essential amino acids that are commonly not found in the body. Let us know some of high protein food options for you to get the best out of your body.

High Protein Food Sources

Chicken: Chicken breasts contain 31 grams of protein per 100 grams. Bodybuilders and athletes usually include chicken breasts in their diet because it does not have saturated fat.

Egg White: One of the excellent protein sources for 'eggetarian' people who never eat meat or seafood. People may think that egg yolk is more nutritious than egg white but that's not true. Egg white is a pure form of protein than egg yolk and four egg whites have almost 16 grams of protein.

Seafood: Seafood is rich in proteins with a lot of health benefits. Salmon fish contains nearly 22 grams of protein and usually has low fat.

Skimmed Milk: People generally use Milk as they think it contains proteins, carbohydrates, vitamins, calcium, minerals etc. If we choose one cup of skimmed milk it contains 8 grams of protein. It keeps your bones and teeth healthy and prevents osteoporosis.

Paneer: For some Paneer is an alternative for chicken. It is a rich protein. Paneer with 100 grams contains 18 grams of protein.

Nuts: Nuts such as groundnuts almonds, and cashew are rich with proteins, unsaturated fats and fibers. They are slow-burning food which gives you stomachful feeling for a longer time which helps to reduce your cravings. ¼ cup of nuts provides 7-9 gram proteins.

Soybean: Soyabean is also considered as 'meat without bones' because of its protein richness. Soya is an alternative for vegetarians and contains 36 grams of protein per 100 grams.

Seeds: Seeds of pumpkin, sunflower, chia, hemp, flax are full of proteins. These also contains omega – 3 fatty acids which are good for your immunity and heart and liver health.

High Vitamin Foods for Women

Let us know some high vitamin foods.

Fish

Fish has a good source of essential vitamins. These vitamins include Vitamins A, B1, B2, B3, B5, B6, B12, and D and E for a healthy diet.

Leafy Greens

It has a good source of essential vitamins. These vitamins include vitamins A, B2, B3, B6, B9, C, E, K and Beta Carotene and spinach include extra nutrient.

Seeds

Seeds are a good source with essential vitamins and that include vitamins B1, B2, B3, B5, B5, B6 and E. Rich in vitamins include sunflower and flax seeds.

Broccoli

Broccoli include Vitamins A, B9, C, E and K and Beta Carotene. Other nutritious cruciferous vegetables include Brussels sprouts, cabbage and cauliflower.

Mushrooms

Mushrooms include vitamins B2, B3, B5 and D and are highly nutritious while being low in carbs and calories.

Nuts

Nuts include vitamins B1, B2, B6 and E. Good for health and heart nuts include almonds and walnuts.

Eggs

Eggs include Vitamins B2, B5, B12, and D. So try not to eat more than 2 a day.

Green Peas

Peas include Vitamins A, B1, E, and Beta Carotene. Green peas are also a good vegetarian source of protein.

For more on women's nutrition, visit WHO – Healthy Diet, Healthline – Nutrition for Women, and Medical News Today – Women's Nutrition.

For overall wellness tips, also read: A Better Quality Health — practical strategies for a healthier life.

Also read: Work-Life Balancing Act and Self Esteem — to support your overall wellbeing and confidence as a woman.

Nutrition for Women — get the book on Amazon for deeper insights.